Women's health: Stress eating done right

Wednesday

Jul 29, 2009 at 12:01 AMJul 29, 2009 at 6:04 AM

Feeling stressed out? Go eat. But, dietitians warn, be careful of how and what you eat. True comfort foods contain complex carbohydrates, Omega-3 fatty acids and antioxidants, all of which help us chill. But dietitians warn too much of a good food is just as bad as too little. They say you shouldn't skip meals or eat excessive amounts at a time, or the discomfort you'll feel could lead to more stress. Try these stress-busters.

Karen Caffarini

Feeling stressed out? Go eat. But, dietitians warn, be careful of how and what you eat. True comfort foods contain complex carbohydrates, Omega-3 fatty acids and antioxidants, all of which help us chill. But dietitians warn too much of a good food is just as bad as too little. They say you shouldn't skip meals or eat excessive amounts at a time, or the discomfort you'll feel could lead to more stress. Try these stress-busters.

1. Whole-grain pasta
Ideal serving size: 1/2 cup cooked
Why it beats stress: Carbohydrates help to raise our serotonin, a feel-good chemical in our body, according to Bonnie Taub-Dix, a New York registered dietitian, who is national spokesperson for the American Dietetic Association. Whole grain is a complex carbohydrate, which lasts even longer in your system, she said. But don't eat too much of a good thing. Taub-Dix said an excessive amount of carbs will leave you feeling uncomfortable.
Can you eat it alone? What does it pair well with? Eat pasta alone or pair it with a spinach salad for a double dose of stress busting.

2. Salmon
Ideal serving size: 3 ounces
Why it beats stress: This fatty fish contains Omega-3 fatty acids, which can prevent a surge in stress hormones and protect against heart disease, Taub-Dix said.
Can you eat it alone? And what does it pair well with? Eat smoked salmon on crackers or pair it with 1/3 cup cooked brown rice, high in serotonin.

3. Spinach
Ideal serving size: 1/2 cup
Why it beats stress: Spinach and other colorful vegetables are high in antioxidants, making them good brain food, Taub-Dix said. Spinach helps regulate cortisone levels, which tend to get depleted when we're under stress, according to the Internet site www.WebMD.com.
Can you eat it alone? And what does it pair well with? Eat it on its own, eat it raw as a salad with almonds and fruit or cook it as a side to a salmon dinner.

4. Oranges
Ideal serving size: One whole orange
Why they beat stress: This juicy fruit contains a wealth of vitamin C, which has been shown to reduce levels of stress hormones while strengthening the immune system, according to WebMD.
Can you eat them alone? And what do they pair well with? Oranges make a great snack on their own, or pair them with a tuna salad on whole grain bread.

5. Oatmeal
Ideal serving size: 1/2 cup
Why it beats stress: Another complex carbohydrate, this breakfast staple also helps raise serotonin levels, Taub-Dix said.
Can you eat it alone? And what does it pair well with? Eat it with fruit or raisins for a quick breakfast, or add a slice of whole grain bread.

6. Avocados
Ideal serving size: ½ avocado
Why they beat stress: Loaded with potassium, avocados are one of the best ways to reduce high blood pressure, according to WebMD.
Can you eat them alone? And what do they pair well with? Avocados taste great in salad, or use them to make guacamole, a nutritious alternative to high-fat treats.

7. Almonds
Ideal serving size: 1/4 cup
Why they beat stress: These tasty nuts are full of vitamin E, which bolsters your immune system, and a wide range of B vitamins, to make your body more resilient, WebMD states.
Can you eat them alone? And what do they pair well with? Munch on them alone as a snack or add them to a salad or oatmeal.

8. Raw vegetables
Ideal serving size: 1 cup
Why they beat stress: Just the mechanism of munching on crunchy raw carrots and celery releases a clenched jaw and tension that accompanies it, says WebMD.
Can you eat them alone? And what do they pair well with? Eat them alone as a snack or pair them with a tuna sandwich on whole-grain bread.

9. Cauliflower
Ideal serving size: 1/2 cup
Why it beats stress: High in antioxidants, it is good for the brain and for beating stress, Taub-Dix said,
Can you eat it alone? And what does it pair well with? Eat it alone raw, or as a side dish to baked salmon.

10. Black or herbal tea
Ideal serving size: As much as you want.
Why it beats stress: A cup of warm herbal tea is very smooth and calming, Taub-Dix said. However, while caffeinated tea helps some deal with stress, it can stimulate stress in others.
What does it pair well with? Drink it alone, or with a meal. Taub-Dix said you can drink it throughout the day.